How to increase caviar feet girl in home. How to pump caviar at home the girl. Cardio Training and Aerobics

Icres - that's problem zone For most people, since pumping the muscles on this site is quite difficult. This is explained by the fact that rear surface The legs are placed very hardy muscles, which are difficult to grow. To make them tightened, relief, you need to be patient and draw up a competent training program.

You can simply train the back of the back surface without leaving the house. There are many exercises to strengthen this group of muscles. With regular classes, you will not only get tightened, pumped eggs, but also reduce the chance of injury on this site.

Rules for pumping icy muscles at home: what to take into account and what errors to avoid

Experienced athletes They know that the calf muscles are difficult to increase, it is due to the fact that they are strong, since every day is loaded. They help walk, run, jump, keep equilibrium.

Important!Keep track of legs during classes: if they are straight, then everything is being worked out muscular fibers IKR, if the fingers are turned inside, then only the external department is strengthened, and if the outward is internal.

Be sure to look:

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Establish quickly muscles of the legs of men and girls: a week, month

Scheme pumping ion muscles For women and men practically no different. The only difference is that girls need to use smaller weights than guys.

To make a girl to quickly pull the muscles of the back surface of the tibia, you need to perform special exercises, walk along the steps, jump on the rope, etc. But it is important to conduct training systematically, gradually increase the load. When the result is reached, you can perform supporting exercises.

Men need more training Load. They can use several exercises for 4-8 weeks, the main thing is to perform them correctly to failure. To pump the icy muscles to a man, it is recommended to use large weights (Heavy dumbbells, rod), engage in the simulator.

It is interesting!To strengthen the icy muscles to the girl, you need to use shells from 3 to 5 kg, and experienced athletes - from 8 to 10 kg.

Newcomers should be remembered that there are no complexes for girls or guys who help for a week to make the shin massive. To achieve results, you need to hardly train at least 4 weeks. Although much depends on heredity: one athletes musculatura increases rapidly, and others need to spend at least 2 months.

Effective exercises for women and men

At home, it is quite possible to tighten and pump caviar. It is enough to do twice or three times a week. Athletes can choose any exercises from those presented below, but it is better to alternate them to evenly pump the shin muscles.

Enhance the effect of training and speed up the result

So that the exercises quickly brought the effect, a girl or a guy needs to be engaged regularly. Before the training should be warm up (move your fingers, pull the sock from yourself, on yourself, move the footsteps in different directions, bend, extension the knees, shake the shin, etc.). Preheat muscles better lying or standing.

After training, stretch the muscles to relax them. To do this wide step Back, go on the heel, lean forward, try reaching the floor, fixing 15-20 seconds. Perform for both legs.

So that the effect of workouts was the maximum, perform movements in a wide amplitude, move smoothly, fix on the most high point. Gradually increase the load, carry the weight on the thumbnails of the stop. Alternate exercises so that the muscles are not accustomed to the load. Athletes can choose several elements from those described above.

Make a break after the training for 1-2 days so that the muscles come to normal, they grew actively. You should not do through pain, so you only provoke the destruction of the muscles.

Important!To progress the load, you need to increase the working weight, the number of repetitions, sets, exercises. Also an athlete must reduce the rest time between the sets. It is necessary to strive to ensure that each occupation is at least a little more complicated.

Rules for strengthening shin without trainings

A woman and man will be able to quickly pump up the muscles of caviar, observing such rules in everyday life:

1. Follow the gait. Steps should be wide. Lower the leg on the sock, smoothly pumped into the heel. Teach yourself walking from 10,000 steps per day.
2. Choose comfortable shoeswhich does not compress your fingers, allows the skin to breathe. It is advisable to choose models with an orthopedic insole that supports stop.
3. Refuse elevators, walk along the steps.
4. Try with every opportunity to walk barefoot.
5. If you have sedentary work, then periodically arrange a sports minute in commepting days.

Try to actively spend your leisure time: walking, ride a bike, engage in team sports. Purchase, fit it right. These useful habits improve the state of health and strengthen the muscles of the whole body (including ICR).

How to be if the leg muscles do not grow

Sometimes athletes are engaged in observing all the rules, and there is no progress. This may be due to the fact that the list of exercises they use is limited. To make a woman and man to quickly pump muscles, you need to combine elements in the standing position and sitting. When the athlete makes the exercise standing, the calf muscle strains is strained if he sits down, the load shifts on Cambalo-shaped.

If the muscles do not increase, then try to increase the amplitude of movements. Climb the socks as much as possible, and then lower the heel below the horizontal line. Additional weight will only strengthen the effectiveness of the exercise.

The icy muscles are restored faster than large. Therefore, they need to train them more often. There will be enough 1-2 days of rest. But give up training if the pain in muscles has not yet passed.

Experienced bodybuilders and fitness coaches are advised to start training with the warm-up of the leg muscles. To pump them, you need to do 2-3 times a week, perform repetitions from 10 times and more three times with a break in 2-3 minutes. You need to move smoothly, with a maximum amplitude. The pros is recommended to start with training with own weight, and then gradually increase the load with dumbbells or rods. To load caviar better at the beginning of a workout or devote the exercises a separate day. After classes, it is necessary to take a stretching to remove the tension from the muscles.

Anna Moroz, coach

The Moscow Championship on Bodyfitness advises during CFR training, comply with such rules:

1. When performing an exercise standing, bend the knees a little to remove the load from the joint.
2. During the classes, only the muscles of the ankle are engaged.
3. Do not lower your heels to the end so that the muscles are in constant voltage.
4. Perform an exercise in the maximum amplitude.
5. Move slowly.
6. Observe the technique, choose the right weight.

Starting training stands with a warm-up, and finish - stretching.

Complex for ICR Feet requires special attention. It is necessary to competently balance the power. Increase consumption of fresh vegetables and fruits. Slimming try to drink more water. And, of course, observe the regularity of training. The program is designed specifically for home.

Exercises to pump caviar at home

It is no secret that pumping the caviar to the feet can be much more efficient in gym. Nevertheless quickly achieve maximum results Perhaps at home. This training program is aimed at working out the idol muscles at home. Regular execution of a set of exercises in combination with proper nutrition It will help to make caviar legs tightened and attractive.

Complex of exercises for CFR feet for men at home

Exercise for ICR foot "Springs"

Execution technique:

1. Do not rush to lean the heels from the floor, linger in this position for a few seconds.
2. Then lower. Perform an exercise without stopping.
3. In order to complicate yourself, take the dumbbells in both hands.

Number of repetitions: 3 times on 20 repeats.

Extension of socks standing on the stand at home

Execution technique:

1. Stand on the step or any other elevated surface that will allow the heels of stop to stay on weight (for example, a book). Hold with one hand for an equilibrium chair.
2. Close to socks. Then go down so that the heels are touched to the floor.
3. If you wish, perform lifting with an additional weight in your hand or rubber ribbon.

Execution options are indicated in the picture:

• A. Extension of the shin, standing on a stand with dumbbell.
• B. Extension of a leg with an elastic ribbon.

Number of repetitions: 3 approaches 15 times.

IKR extension sitting for men at home

Execution technique:

1. Go on a chair or bed. Place any load on your knees. Socks stop on a book or stand.
2. Raise your heels and pull them up as high as possible. Hold in the upper position for 1 second before lowering the stop.
3. Do not hurry exercise.

You can extend the extension by one foot with the dumbbell as in the picture.

Number of repetitions: 3 sets of 15 repetitions.

Exercise for IKR feet "Pistol"

Execution technique:

1. Stand smoothly. Extracted hands Hold you.
2. Sat on one leg. Keep the second leg parallel to the floor forward. Stop socks pull as much as possible on yourself.

Number of repetitions: 2 approaches of 10 repeats for each leg.

Execution technique:

1. Sit down. Hold one or two hands for the chair.
2. Raise your heels as high as possible. Hold one second before lowing the floor.

Number of repetitions: 3 sets of 15 repetitions.

Execution technique:

1. Become socks on a stand (threshold, book) or one toe. Get out so that your housing formed an angle of 90-110 degrees with your feet. Keep your back straight, the legs are slightly bent. Hold your hands for the chair.
2. Stretch your muscles as much as possible, then raise your heels as high as possible. Click on the muscles of the ICR, concentrate for one second before lowering initial position.

Execution options:

1. Together with a partner. He can sit on top on low part Your back.
2. If you do not have a partner, you can use a dumbbell or rubber tape.

How many: 2 sets of 20 repetitions.

Teach yourself to such simple exercises as walking on socks, jumping on the rope. Try to give up the elevator. If you seriously decided to pump the caviar of the legs, in your free time, ride a bike. And at the end of each occupation, perform a stretching of the calf muscles.

The problem of a modern man is that he pays little time to physical stress, and therefore the question of how to pump up caviar feet at home is increasingly. Girls dream of carrying short skirts and tight dress, but the flaws of the body in the form of cellulite and subcutaneous fat look unavoidable. Measured, but at the same time active physical exercise - The chief assistant in the fight against the imperfections of the figure.

On the body of each girl there are certain problem areas, and first of all, these are legs. Subcutaneous fat Loves to postpone on the inner and outside Hips, forming terrible ears who upset girls and women of any age. The main nightmare of girls is cellulite, because the folds and sagging skin do not paint, and men are not very attracted.

Among the main reasons, due to which the muscles of the legs become flabby, and the skin saves and acquires an unsuitable appearance, allocate:

1. Significant weight loss. When a person is quickly losing weight, the skin simply does not have time to purchase new sizes.
2. Age. Women over 30 faced with loss of skin elasticity much more often;
3. Eternal nutrition. The human body does not receive the necessary vitamins and trace elements in the required quantity, and at the same time under the layer of epidermis makes a stock in the form of fatty deposits.
4. Wrong skin care. All sorts of scrubs and overturns produced in both the cabin and at home, not so much, but the need.
5. Lack of physical exertion. The main problem of a modern person is dislike for hiking, why go to work on foot and spend power if you can quickly get to the car?
6. Bad heredity.
7. Violation of metabolic processes in the body.

Many experts argue that the reason for the debris of the skin of the legs should be sought in violations of the functioning of the endocrine system. Hormone problems diagnose each 3 girls surrendered tests.

Important! It is worth remembering that against the background of endocrine disorders, physical exertion will be ineffective, and that is why it is important to undergo treatment.

What is a warm-up, and why is it needed?

Before proceeding to perform exercises for slimming CFR, you need to make 10 minute warm-up. Many girls neglect her not only because of the mad modern tempo of life, but because they simply do not know which one from her sense.

Workout is needed because human organism Need preparation to better and correct subsequent exercises. In addition, the undoamed muscles are easy enough to injure. Easy warm-up exercises help prepare the body to more serious loads and prevent injuries, recharge your energy.

The warm-up is a kind of preparation step, but at the same time acts as an integral part of the classes. It helps to increase the amplitude of stretching, heart rate, work out flexibility.

The warm-up cycle is divided into several stages:

• pulling;
• unhurried muscle stretching;
• running on site (the main task of which is to increase the heart rate and increase the temperature of the athlete's body).

The warm-up complex makes a person to stand a little. Experienced athletes never neglect the warm-up, because they know that it is very important. Such preparation helps to quickly join the workout process, improve its performance and, thereby, to save time on the implementation of the main complex.

Before starting training, the body needs to be prepared psychologically and physically. It is worth remembering that the complex that allows you to warm up not more than 10 minutes, and the main exercises look like this:

• making rotations heads along the course and against the movement of the clockwise;
• elementary slopes of the body;
• rotation of hands and stop brushes;
• rotten rubbing to heat sensation;
• mahi hands on the sides;
• turns of the body;
• mahi legs and hands in the layout and standing position.

The warm-up complex should not include power exercises - this is mistake. During the workout, the body should not experience loads.

How to pump your feet - Effective sets of exercises for ICRs

Quickly pump caviar on the legs is easy, but for this you need to work. Exercises for pumping CFR are needed at a comfortable pace, it is extremely important to combine the weight and dynamic of the exercises produced.

How to make a girl at home to raise the caviar of the legs? It is the speed of obtaining the desired result, that's what primarily interested girls. Immediately it is worth noting the following - stunning results in a week since the start of training will not be, but the muscle relief will become noticeable.

For reference! To perform the most efficient exercises, special equipment is required in the form of simulators and sports installations.

The list of the most popular, simple, but, however, effective exercises is as follows:

1. Spring. To perform an exercise, it should be with a flat back and slowly lift on the sock, try to reach out as high as possible, then slowly drop. You need to repeat the exercise 100 times. It is important not to touch the heel with the surface of the floor.
2. Walking on socks. Is an efficient, but at the same time, a simple exercise that allows you to pump up relief internal surface IKR. Knees and back at the time of walking should be smooth.
3. Walking on the stairs. For beginners, it should be measured walking, and it should be replaced with its advance, the leg should be in voltage.
4. Jumping with cargo. As a cargo, dumbbells are suitable with weight of no more than 1 kg, you can also use lithing bottlefilled with sand. The load should be taken in both hands and sit down, try to jump as much as possible. Beginners can land on the entire surface of the foot, and as far as it should be treated to work on the sock. 3 approaches of 15-20 exercises should be performed in each.
5. Walking on the stepping platform. To perform the exercise, you need to put the foot on the center of the platform, then quickly change it to the second. The number of repetitions is 40, that is, 20 for each leg. The exercise is performed in a fairly fast pace and therefore it is not surprising if the press and loss of extra kilograms will be a pleasant supplement.
6. Lifting on the legs in the initial position sitting and standing. In order to pump the cambaloid muscle, it is enough to sit on the chair and put on your knees any cargo. To tear off the feet from the floor is needed slowly until there is a sense of tension in the shin zone. To do the exercise in the standing position it will take a thick book. It is necessary to put a sock on her edge and try to lift up, while, without taking the heel from the floor. Lay in this position for 2-3 seconds, and then return to the original one.
7. Wishing to have pumped upside will help exercise a rise in heels. To fulfill it, it will also need a dense book for which you need to become a heel, socks should look down and touch the floor. From this position, it is necessary to raise the most slowly and try to pull up. When performing this exercise does not need to do sharp jerks, the amplitude should be slow. Perform 40 times for each leg.
8. Squat with cargo. Simple, but at the same time enough effective exerciseBeginner can be performed without weighting.

Some people charge is easy, others fulfill it with difficulty. In any case, it should be remembered that the uncomfortable feelings in the muscles can appear, but if there is a unbearable pain, it is better to stop classes.

Doing exercises for IRS need not every day. Fitness coaches argue that 2-3 days is the optimal interval between training.

Important! Girls, asking a question, how to quickly pump up the muscles of ICRs, specialists are recommended, alternating a set of exercises for a chibaloid muscle with a complex for the ion muscle.

In caviar there are the most enduring muscles, therefore it is not easy to pump them. They weakly respond to the load and slowly "grow" in volumes. But if you make certain efforts, the results achieved month later from the start of training can be striking. It should be remembered that to achieve best result And the lack of addiction of muscles to the loads, you must alternate the exercises. Since the exercises have a rather serious impact on the muscles, before the start of the workout, it is necessary to make a warm-up, otherwise the manifestation of discomfort, pain in muscles and cramps after classes.

Beautiful caviar - this is the first and prerequisite condition for slim and beautiful legs. Therefore, the question of how to pump caviar at home is especially popular. It is worth noting that the concerns of many about the fact that these muscles are very easy to rejoice, groundless. Actually the opposite is this muscle group It is quite difficult to work out, and it is almost impossible to make the legs with massive. A special set of exercises will help to pump caviar at home, give them the right relief and make legs slim.

Features of training for the study of calf muscles

Before pumping caviar, you need to know that this muscle is in the rear bottom of the leg. She begins from the knee and ends at Achilles tendon. Iskracked muscles need to work very carefully, only then they will look tumulated and elegant. At the same time, the answer to the question of how to quickly pump caviar, not quite complicated. It is enough to perform a few simple exercises daily, and you will quickly achieve the right effect.

Pump legs, and in particular, the icy muscles, you can different ways: at home or in the gym. It is clear that in the hall when using big weight The results will be noticeable much faster. The main muscles of the legs will be visible quickly enough. Of course, the question of how to pump caviar at home, takes place first of all the female sex. But the exercises for these muscle groups will be helpful and men. The only thing to remember is that a heavy load is required for strong sex. For women, the weight of dumbbells is from 3 to 10 kg, for men - from 5 to 20 kg.

Cons of a large load when working out the icy muscles

Thinking how to quickly pump up caviars, many try to increase the load. But it should be remembered about one substantive minus, with which many athletes face, who need to jump high and quickly run. To make your legs with strong and hardy, they have to work with a lot of weight. As a result, the muscles develop fabrics that make the legs strong, but not very beautiful. Therefore, it is necessary to select weight carefully, only in this case, your caviar will be drawn sufficiently, and the legs will retain the dexterity and speed.

Features of the structure of the icy muscles

Man's caviar consist of two types of muscles responsible for bending and extension of legs in the ankle joint: calf and cambalo-shaped. Therefore, in order to be created the necessary load on these muscles, it should be blown up and flexing the feet. The calf muscle is worked out by the rise on the socks, and the cambaloid - when performing exercises with the rise of heels from the sitting position. That the result is fast and more noticeable, all kinds of exercises should be combined.

Exercises for strengthening ICR

To perform this simple exercise You will need two dumbbells. Stand straight, legs at a distance of each other by 10-15 cm. Now slowly rise to the socks and also slowly lower the heels to the floor. Repeat the exercise at least 15 times. For the next exercise, a small platform is needed. You can use anything: book, step, and so on. Also need dumbbells. With dumbbells in your hands stand up on the hill in such a way that the heels are outside the platform. Then gradually lower the heels, but not touching them by the floor. At the expense of "Once" Rise on socks, and at the expense of "two" - go down. Please note that the exercise will be effective if you do it as slower. You need to do two or four approaches of 20-40 repetitions in each.

Exercises for icy muscles with stool or phytball

To know how to pump caviar at home with the help of a torere or fitbol, \u200b\u200byou need to remember the next exercise. It is necessary to sit on the stool (phytball) so that the hips were parallel to the floor, and bend the legs at right angles. In the hands, take the dumbbells and put them on your knees. At the expense of times, lift the heels and move the weight on the sock. Knees can be raised. On account two return the heels to its original position. You need to perform this exercise slowly and smoothly, without sharp movements and jerks. For greater efficiency, the knees need to be lifted as high as possible. Perform three or four approaches to 40-60 repetitions in each.

Squats to strengthen IKR

And again dumbbells, with whom it is easier to solve the problem, how to pump caviar at home. We take every hand on dumbbells, bending elbows so that they are at the level of your ears. Stand smoothly, legs on the width of the shoulders. Now climb on the socks and begin to squat. Buttocks Take back, spin smooth. Having reached the bottom point, return to the initial position. Make 12-15 repetitions. If it is difficult for you to perform this exercise with dumbbells, you can simply stretch your arms forward.

You can strengthen the icy muscles and so simple and efficient exercise. Take the position sitting, then slowly rise to the socks. At the same time, try to keep the socks unfolded, the legs should be on the width of the shoulders. If you use dumbbells, then your hands can come to the thighs if you work without weights, just put them on the belt. Being in this position, start to tear the heels from the floor, 10-20 times. First, alternately, then simultaneously. It is worth noting that this exercise Useful not only for ICR muscle, but also for hips and buttocks. In principle, the above exercises will be quite enough to ensure that your legs are strong and beautiful. You can perform them in consistently, by the need to repeat the entire complex several times.

Cardio Training and Aerobics

Aerobics and Cardio exercise complex perfectly help tighten the calf muscles. These include running, jumping and swimming. It is enough to engage in only half an hour a day at least three times a week. Take, for example, ordinary runwhich is not only an excellent cardion load, but also an excellent workout for the legs, including the calf muscles. In addition, it is necessary to work out not only caviar, but also the muscles of the buttocks and hips. And jogging - excellent exercisehelps make your legs tighten and beautiful. Start training is better from running short distances for 15-20 minutes. Daily increase the duration of running for 5-10 minutes, bringing the workout time to an hour.

Exemplary set of exercises to strengthen ICR

1. Stant smoothly, putting hands on the belt, and raise the socks. Make three approaches of 20 repeats. Over time regular training The exercise can be complicated by taking dumbbells or weights.
2. Effective exercise that helps solve the problem, how to pump caviar to the girl is "bike". Take the position lying, lift your legs, bending them at right angles. Then begin to mimic movement legs, by cycling. It is worth noting that by doing movement, you need to not forget to bend the foot, because it is most of all affects the caviar of the legs. Of course, if you have such an opportunity, you can just ride regularly by bike, which is much more efficient than simple exercises.
3. Put the heels together, and the socks are apart. Slowly and smoothly rise to the socks, and then sway slightly, kneeling to the sides. Then raise the socks again and lower the heels to the floor. The exercise must be performed in two approaches of 20-30 repetitions.
4. Lie on the stomach, stretching his legs, putting a face on the hands. Smoothly bend the legs in the knees in such a way that the heels get to the buttocks. Then straighten your legs and put on the floor again. You can perform this exercise at once with two legs, and you can alternately.

Thinking how to pump internal caviar, first of all pay attention to squats, because it is squats that are most effective for the legs. You can nail with burdens, but without it. At the same time, remember that when squatting, part of the load falls on the bottom of the back, so it is better to work under the supervision of a coach who will pick you up the right load and can show proper technique performing this exercise. Moreover, incorrect execution Squats can lead to a knee injury, and if you clearly follow the techniques, this risk completely disappears. To know how to pump up the caviar to the girl and not harm health, you need to take into account all the recommendations.

During the squats, it is very important to control the position of the case: when lifting from the position of the squat, the body should be smooth. You can simplify the task if you breathe deeply and delay your breath before starting the rise. Specialists also recommend periodically to change the position of the bar when performing squats with burdens - two workouts keep it from behind, two - front.

IN summer period Each girl wants to boast slim tanned legs. To achieve such a result, it is necessary to pay attention to the icy muscles. In the article I will tell you how to pump the caviar to the girl's feet, while without spending a lot of time and effort.

What's in the article:

Gym

The very first thing girls begin to make a goal - are hiking in the gym. But in order to achieve the desired result, you do not need a superdrawe subscription to prestigious sports clubs.

A regular gym is suitable with a minimum amount of simulators. Well, if there is a competent instructor, who will tell how to quickly pump caviar to the girl's feet.

If there is no instructor - it does not matter. The main thing is to know several exercises that will help quickly bring the calf muscles into shape:

1. For this exercise use block simulator For IKR standing. Stand on the simulator correctly, heels must play the edge of the platform. Thus, you can increase the amplitude of raising. Start climbing socks, staying in a second top point. It is necessary to descend as low as possible platform, stretching caviar and ligaments.
2. For this exercise, the simulator is used for ICR sitting. We must sit on the simulator, putting your legs on the stand. It is necessary to put legs in such a way that the heels are over the edge of the platform, providing a greater amplitude. You need to remove the stopper from the simulator to work with burdens. When performing the exercise, you need to rise on the socks, lingering at the highest point for a couple of seconds and descend, the maximum stretching caviar. It is worth noting that this exercise is aimed at working out the cambaloid muscle, which is under the ionic. This muscle also plays a big role in building beautiful caviar.
3. Raising on socks with a barbell. For this method, you should choose the appropriate weight for yourself. On the floor put a roller or a special platform for pumping ICR. Stand on the platform so that the socks are on the platform, and the heels on the floor. Then you need to lift on the socks, having silent at the top point for a couple of seconds. It is necessary to descend smoothly, so that the heels touched the floor.

Exercises must be performed 15-20 times in 3-4 approaches. Select the load yourself or with a coach.

Home Conditions

Not all girls have the opportunity to regularly visit the gym. There is a lot of exercises, how to pump the caviar feet to the girl at home:

• Lifting on socks. To pump up caviar at home, a small platform is necessary, socks must be on it, and heels on the floor. This will increase the efficiency of the exercise. Having finished position, start climbing the socks, lingering at the top point. For a faster result in hand, you can take dumbbells. If there are no, you can take water bottles or other weightlifiers available. Doing the exercise is needed at least 30 times. Repeat 3-4 times with minor breaks on vacation.
• Rope. An excellent way to pump caviar at home. Exercise is needed with a straight back and fast pace. You need to jump on the socks, then the exercise will be more efficient. You can change the types of jumps to work out other top feet.
• Walking on socks. it home exercise It will help to pump caviar and the upper part of the girl's feet. You need to walk at least 4-5 minutes. Then you need a little break and another approach.
• Run. Acts as additional exercise When pumping up IKR at home. During running all the muscles of the legs, the calfs too.
• Jump on one leg. If you jump on one leg, the whole weight of the body will be distributed to one leg. Jump needed in a fast pace. You need to change the leg when the calf muscle will begin to "burn" from the load. Repeat the exercise 3 times on each leg. This is a simple and effective exercise for home conditions.
• Lift up stairs. This home exercise will not only turn into the order of ion and other muscles, but also strengthen the cardiovascular system.

There are several secrets, about how to pump caviar and other muscles feet girl at home.

To increase the amplitude during lines, there should be any elevation under the sock.

Exercises "Lifting on socks" should be performed slowly, while lingering in the upper point. This will help faster to pump caviar at home.

Much value when performing raises is weighting.

Load progression is the key to the rapid pumping of the calf muscle. The icy muscles should receive all the large loads every time, then they will grow.

Diet

Power exercises to pump up caviar to the girl's feet is half of the case. The muscles will never grow, if there is no building material to increase muscle mass.

For the construction of cells, a large amount of protein needs, so you need to change the diet.

To burn as much fat as possible, it is necessary to reduce the use of carbohydrates.

The best solution for this task is a frantic diet with a large protein content.

Permitted products:

• Meat. Beef, low-fat pork. Poultry meat.
• A fish. Any varieties of sea and river fish.
• Vegetables, with minimal starch content. Cucumber, zucchini, onions, tomato, radishes, pepper, cabbage.
• Greens. It is very useful and is a source of vitamins.
• Efficiency products: Prostokvasha, kefir, unsweetened yogurt, cheese.
• Egg.
• A small amount of cereals (for example, buckwheat porridge).
• Fruits: orange, grapefruit, kiwi, unsweetened varieties of apples, lemon.

Prohibited products:

• Bakery products: bread, cookies, bread, pies.
• Sweets: candy, ice cream, pastries, cakes.
• Sweet carbonated drinks.
• Fast food.
• Pasta.
• Cereals (except buckwheat).
• Sugar and honey.
• Alcoholic beverages.

From the permitted products, you can make yourself a full-fledged menu, which will contribute to a speedy decrease in the adhesive layer and the increase in muscle mass.

Some girls to achieve a quick result begin to use various protein and protein cocktails. If your goal is to bring legs to an attractive form, and not a performance at the competitions of bodybuilders, it is quite possible to do without them.

For intensive training sessions No need to forget about the water exchange of the body. With increased sweating, you need to drink a lot to restore the water balance of the body.

Rules for the rapid pumping of index muscles

To achieve a quick and strong result, you need to follow some rules:

• Training must be constant. Classes from the category "From time to time" will not bring the desired result. Irregular workouts can even harm the muscles and bindings.
• The load for the muscles should be the limit, the muscles during the training should be in stress. Otherwise muscle mass It just won't grow.
• Compliance with a low-carb protein diet will help rapidly pump caviar and consolidate the result.
• after each workout you need full relaxation.

The way of training the calf muscles Every girl chooses for itself on their own. You can pump caviar, both in the gym and at home. The result will depend on perseverance, patience and desire to achieve results.

The article is verified and approved by an adaptive specialist. physical culture, Mosala Julia Igorovna.